Science of working out and recovery

Need an information paper the situation below:

You have a 53-year-old male who is athletic. Works out 6 times a week roughly and averages 25 miles a week along with intense 60-minute training. Is 15% body fat and needs to learn how the body creates and uses energy during workouts (homeostasis, negative and positive feedback loop, ATP, glucose, etc). What his ideal VO2 max is and his ideal heart rate when working out. After that, he needs to learn how to properly refuel his body after a workout.

Question

On what should he eat within the hour to two hours of finishing a workout. I.e. cherry juice, protein shakes, etc. & the science behind the why,Explain